Is PT Twice A Week Enough? Everything You Need To Know [2023]

Group workout, fitness and health

As Virtual Personal Trainers™, we constantly receive this question from our clients: "Is PT twice a week enough?". The answer is…it depends! In this comprehensive guide, we will help you find the answer that is right for you. We will provide you with recommendations, tips, and tricks to determine if twice weekly training is enough or if you need more.

How Often Should You Train With A Personal Trainer?

How To Determine Your Fitness Goals

Before you start working with a personal trainer, it's essential to determine your fitness goals. For some, this might be weight loss, while for others, it might be building muscle, improving cardiovascular endurance, or increasing flexibility. Whether you are a beginner or experienced gym-goer, your goals are the driving force behind creating a workout program that matches your needs.

To figure it out, you might want to ask yourself these questions:

  • What do I want to achieve?
  • What does my ideal body look and feel like?
  • How much time and effort am I willing to put in?

How Many Times A Week Should You Train With A Personal Trainer?

The number of times you need to train with a personal trainer varies depending on your fitness goals, current fitness level, and budget. While most trainers recommend three to four times per week, this frequency might not suit everyone. The golden rule is that the frequency of training sessions should be tailored to your needs and schedule. The important thing is to establish consistency in your workout routine.

If you're new to exercise, twice a week may be a good starting point. Working out twice a week will give you enough time to recover between workouts while still making progress towards your fitness goals. However, if you're an experienced gym-goer with a specific fitness goal in mind, you might want to train more often.

Pros and Cons


  • Flexibility – Twice a week PT allows more flexibility with your schedule. You don't have to worry about working around a PT's schedule.
  • Budget-friendly – Twice a week personal training is cheaper than training three to four times a week.
  • Time-saving – Two sessions per week can be great for busy people who can't commit to more frequent sessions.


  • Slow progress – Seeing significant changes may take longer than if you were training three or four times weekly.
  • Lack of supervision – Compared to three or four sessions, twice a week PT might mean that you can develop bad habits or incorrect form during workouts, which can lead to injury.

Will Working Out 2 Times A Week Make A Difference?

Absolutely! Any exercise is better than no exercise. Two training sessions per week can go a long way in helping you achieve your goals if you're consistent with your diet, sleep, and recovery habits.

In a survey, 84% of individuals reported feeling fitter, and 79% mentioned feeling healthier after two workouts per week. Even more impressively, 67% reported a reduction in stress levels, and 65% felt more self-confident [1].

How Many Times A Week Should I Meet With A Personal Trainer?

The Value of One-On-One Sessions

Having a personal trainer means having someone who can help you create a custom workout plan designed for your goals while providing accountability and motivation. Having someone to guide you through workouts, correct your form, and answer your questions can help you progress faster towards your goals.

For beginners, it's often recommended to meet with a personal trainer once or twice a week to learn proper techniques, establish a workout routine, and ensure you're exercising safely. For more experienced gym-goers, meeting once a week to get a custom workout plan tailored to their needs can be beneficial.

Quick Tips and Facts

  • Twice a week personal training is enough for beginners looking for consistency in their workout routine.
  • The frequency of personal training sessions depends on your fitness goals, current fitness level, and budget.
  • Training twice a week can still produce positive results if you are consistent with your diet, sleep, and recovery habits.
  • One to two PT sessions per week is recommended for beginners, while more experienced gym-goers might benefit from once-a-week sessions.


How often should you train with a PT?

The number of times you should train with a personal trainer depends on your fitness goals, budget, and experience level. While three to four sessions a week are ideal for many people, twice a week can be a good starting point for beginners.

Will working out 2 times a week make a difference?

Yes! Even two sessions per week can improve your fitness levels and produce positive results if you're consistent with your diet, sleep, and recovery habits.

How many times a week should I meet with a personal trainer?

It's recommended that beginners meet with a personal trainer one to two times per week to learn proper technique, safety, and establish consistency. For more experienced individuals, once a week session for a custom workout plan can help stay motivated and accountable.

Final Thoughts

In conclusion, whether or not twice a week personal training is enough depends on your fitness goals, current fitness level, and budget. Twice weekly sessions can be a great starting point for beginners or those who are looking for more flexibility and time-saving options. On the other hand, more frequent PT sessions can allow for faster progress towards specific fitness goals. The key is to establish a routine that works for you and your goals and to be consistent with your habits.

When it comes to choosing a personal trainer, don't hesitate to shop around before committing. Look for someone who can help you achieve your goals and fits your budget.

Choose a realistic frequency and stick to your workout routine. No matter how often you train with a PT, persistence is key in achieving long-term results.

So, is PT twice a week enough? Yes, it can be!


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